My Carb cycle/ intermittent fasting log.

[Josiahstaton]

So like most of us I have hit a plateau recently my strength has seemed to teeter totter and consistent increases are harder to come by.

I started doing a lot of research on various dieting/muscle building methods. I looked at IFIng early last year and that helped greatly reduce my bf% while increasing muscle mass in steady increments.

Lately though IFing has seemed to bore me. Maybe it's hectic lifestyle changes or just wanting some variety.

I've looked a great deal into keto dieting and I agree with the science behind it, but as far as looking to build or maintain mass I think a pure keto diet has some drawbacks. I've also looked at carb cycling, between many website articles the method behind each seem to differ greatly.

I wouldn't say I'm starting a "new method" but instead just tweaking things around and combining a few methods.

My current weight is 184lbs. I don't mind to gain some weight but would like to tone up a bit more. My workout schedule isn't exactly the same each week but I do get 3 days in weight training with light cardio and 1 heavier cardio day a week.

Beginning my diet I restricted my carbs to 60 grams. Protein was 202g and fat was at 108g.

I slowly tapered my carbs to where on my rest days I consume only a minute number of carbs (5-30g) The calories are now replaced by extra fat intake. I stayed in a low carb state for 3 days then did a high intensity workout on my carb load. I will post a side by side pic of what I looked like pre workout/ketosis and post workout ketosis. The next picture will be 14 hours after finishing a carb load.

[Josiahstaton]

First image: day 3 of low cart diet. Post workout
3rd image : day 3 of low carb diet. Pre workout
2nd image.. Day 4 of low carb diet morning after high carb, protein low fat day. Non workout..

The pictures got shuffled around so sorry it was a confident 1.2.3 and the lighting was inconsistent/ this was just a rough run. Will improve on lighting and location.

I happened to notice that post carb load I looked slightly fuller and abb definition is increased. Note that in all pics abbs only were flexed.. Will continue this pose throughout diet.

[Josiahstaton]

Worked out today weighed in at 182.8 I thought this was odd, I suspected more water weight after a carb load just 48 hours prior. Strength seems the same today's macros looked as follows:

Fat 168g carb 33g protein 191g
Tomorrow Is a day off from the gym but will be doing yard work. I may consume around 50 g carbs due to the amount of energy I'll be expending.

Shooting for a carb load on Thursday. Will post pre carb load and post carb load pics on Thursday/Friday morning

[Josiahstaton]

Yesterday's macro levels. Fats 143g protein 180g and carbs 17g.

I find on low carb days I'm eating a lot more often. Pork rinds are a godsend.0 carbs 8g protein per serving.

Worked out this morning. Took a simple stomach flex pic pre workout.If i can get my buddy to start coming on my schedule I can plan out some better poses. Today I'm going to shoot over my calorie level, weighed myself at 182.6

Tomorrow I'll be back in the gym hoping to wake up with a more fuller look without loosing some stomach definition.. I realize the pictures of just the stomach aren't exactly a fair measuring point for progress but that's been my trouble area so that's my focus.

[Josiahstaton]

Yesterday's macros: fat 30g protein 185g and carbs 490g. I worked out this morning after a 16 hr fast. I expected some water weight but was surprised to see the scale reading at 181.6 I credit this to the 16 hour fast post carb load.

I had 16oz of milk and some vegetables post workout. Will keep carbs below 40g today. Tomorrow is an off day so carbs will be below 10g.


My next carb load is Sunday, my goal by next Friday is to weigh 180, if I weigh less then that I may up the cals on all days. Strength looked great today. credit to carbs

[Josiahstaton]

Been continuing this diet, carb load days are amazingly worth it. I've noticed increased vascularity especially in forearms and triceps. Chest has some shallow veins making an appearance during pump.

I worked out 18 hrs post carb load weighing 178.6 upping my fat and protein intake on low carb days. Strength is consistent endurance has dropped a little but nothing major.( only noticeable on a low carb fasted workout.

I'll be back I'm the gym tomorrow with better progress pictures.
I will probably only do pictures every other week. Will still post regularly just not everyday.

Aside from training related effects I have noticed a substantial increase in libido. I get the occasional headache or leg aches especially on the 3rd day of low carb, I usually just eat some chicken covered in mustard and the sodium fixes it right up.

[DonVdo]

Probably not the right place to ask this question but i'm a newbie myself and awhile back considered a carb cycle but I couldn't find what meals to eat and what not to eat on this diet. Could you share your on and off days just to give me an idea of your meals?

[Josiahstaton]

On carb off days I usually eat 8 eggs for breakfast with a diet root beer, (I use to be huge on sodas and diet a&w is amazing. Some days I'll smother my eggs in shredded cheese or hot sauce for flavor. If shooting for 0 carbs that day I'll skip the cheese and for lunch I'll usually eat a pound of chicken. Either in hot sauce or if I'm consuming low carbs (less than 30) I'll have cut the chicken and make a big salad out of it. Covered in shredded cheese with some poppyseed salad dressing! It's amazing!

Also if on carb off days you have calories to spare make 3 4oz beef patties with cheese slices in between, covered in mustard. It's amazing

Throughout the day I'll snack on some low carb snack foods. Home made buffalo chicken dip is awesome! And since most corn chips contain carbs I substitute my chips with some pork rinds. Pork rinds are 0 carbs. And when I say snack I mean usually half a bag or full bag.

Carb load days start post heavy workout and usually I go straight for dannon fat free yogurt mixed with grapes. I'm more flexible on carb loads but if I'm clean carb loading then I'll avoid fats. Usually I'll have some oatmeal with fat free milk. Canned tuna is another go to food (more for protein not carbs.) I will have a few cheat snacks during carb loads. Cookies and far free milk, brownies etc. you do want to keep fats low so be careful!

Oh and give that buffalo dip a shot!
Recipe: 8 oz cream cheese in glass dish, microwave for 90 seconds. Spread and mix in cheese and 2 cans of canned chicken. Stir and microwave. Add in favorite hot sauce. And for extra taste add banana peppers. Great with BBQ pork rinds!

[Josiahstaton]

Post carb load: kept this load pretty clean. Exception of a brownie. Lol workout went pretty good felt more energy. Weighed is staying the same have noticed bench press decreasing. Failed a 3 rep of 330 for the first time in months. A little discouraged about it but bench has teeter tottered for a while anyway. Have noticed increased reps in body lifts. Here's a pic post workout


Poses aren't exactly consistent, my buddy has flaked out the past few workouts. Will get some better ones this was just a quick pic

[Josiahstaton]

Weighed In at 178.2 think I'm going to up fats to 180g daily.

12 hours post carb load: would have had more pics but cell died during poses

[Josiahstaton]

Constantly doing some research and im trying to tune this lifestyle to my liking. Saturday I started a 36 hr carb load. Instead of doing 2 10 hr carb loads. Found some articles supporting an even higher fat intake and a slightly lower protein consumption. Macros are fpc 200:165:30. I'm having a challenge lowering my protein intake. Chicken is a little too lean to match the fat I need. Going to tweak some foods around. Weighed 183 today 5 lb swing carb load wasn't the cleanest but oh well. Workout def felt much better. Had a lot more energy curious to see how I feel come Friday without the mid week load up.

[Josiahstaton]

Weighed 180.2 this morning really felt the side effects of ckd yesterday. Mainly the weird metallic taste in my mouth. So far so good though carb load should be Saturday/Sunday pics next week

[Josiahstaton]

Friday hit a new weight low. Weighed 176.8 Saturdays workout felt pretty good. I could tell I was beginning to get use to keto. Actually had 0 cravings for carbs but figured id stick with the carb load. I may push ketosis an extra day or two if I need to. Currently on my first 24 hrs carb load. I finish tonight at 10. Then back to no carbs.

[themoose333]

...Failed a 3 rep of 330 for the first time in months. A little discouraged about it...

330 x 3 on bench?!?!

Wow

[Josiahstaton]

My one rep was 375 about 6 months ago. I was weighing just below 200 lbs. it's been on a slow decline since I started cutting. Hoping this winters bulk will slingshot me past it. And if ckd can help me keep most of the muscle/strength gains that would be awesome!

[themoose333]

Very impressive, what about squats and deads?

[Josiahstaton]

I haven't maxed on either since high school. Usually just do burnout reps with 225 if my knees allow it. Took a few too many cut blocks my senior year.

[Josiahstaton]

Another great week down. Today I weighed 175.8 a full pound lighter than last Friday. I'm perfectly fine with that progress. Tomorrow begins my carb load day. Took a few pre workout pics. And here they are.

My macros have been: 195-210g fat. 155-180g protein and 20-30g carbs.

Some days I honestly don't even feel hungry. If you're someone who grazes a lot, this diet may be for you. I often go to bed on an empty stomach and feel completely fine. It's almost as if the old me wasn't exactly hungry but was just craving carbs. I feel much more satisfied after high fat meals and it lasts hours!

Pics: so the bottom abs are stubborn but vascularity has increased much more than expected.